Two Toboggans Are Better Than One
28 men / young men gathered for an end of year workout in Charlotte South.
The Thang
Run around school
Squats X 40
SSH X 40
CDD X 40
Run around school
Plank
Mosey to Field
3 minutes of Mary
Mosey to Playground
-10 pull ups; 30 merkins; 30 dips; 30 squats — rinse and repeat for 3 sets, with 20 merkins on last set
-Starfish run, with five pain stations [each with reps X 20] – CCD, Merkins, LBC, Squats, Burpees
Plank
Mosey to rock pile
Rock press X 20
200 yard run with rock
Rock press X 20
Return rocks to pile
40 yard sprint
20 slow merkins
Moleskin
-So slapshot, our native upstate new yorker, shows up in two layers of everything this morning… including 2 hats… #thinblood
-Speaking of slapshot, he jumped the gun on the 40-yard sprint, but he probably couldn’t hear the official start b/c of the extra layers on his ears.
-For the rock carry/sprint, Tiger Rag — true to form — decided that a manly rock would be about the size of VW bug. Must be all that kettle bell swinging that gets that testosterone flowing.
-Good to see all the 2.0s out in the gloom this morning.
-Remember, Skunkworks is closed on Jan 1. If you are looking for a workout, join us at the Metro convergence at Freedom Park. Meet at the Cinnebare at the Arboretum at 6:25AM for a prompt departure for Freedom Park.
Counting down to the new year
11 PAX braved the elements for a morning beat down.
Warm ups:
Run around track, high knees, butt kicks
SSHx30
Peter Parker’s x 20
IWx30
Diamond merkins x 10
THANG:
Mosey to playground and split into 2 groups
Group 1: 10 pull-ups
Group 2: 15 curb staggered merkins (right arm high)
Flapjacks
Repeat
Group 1: 10 pull-ups
Group 2: 15 curb staggered merkins (left arm high)
Flapjacks
Mosey to back parking lot for New Year’s Count Down:
Run to opposite end of parking lot then 10 Burpees
Run to opposite end of parking lot then 9 Burpees
Run to opposite end of parking lot then 8 Burpees
Run to opposite end of parking lot then 7 Burpees
Run to opposite end of parking lot then 6 Burpees
Run to opposite end of parking lot then 5 Burpees
Run to opposite end of parking lot then 4 Burpees
Run to opposite end of parking lot then 3 Burpees
Run to opposite end of parking lot then 2 Burpees
Run to opposite end of parking lot then 1 Burpee
Mosey to find a wall
Plank with feet on wall – 10 count
Wall mountain climbers x 10
Rinse and repeat
Hand the baton to Slap Shot
3 minutes of jack / carolina dry dock x 20
Walking lunge to playground
Dips x 30 / Merkins x 20
Dips x 30 / Wide arm merkins x 20
TR Thrust
Dips x 30 / Squats x 20
Parker Peter x 15
Run to rock pile
Curls / Squats
Curls / Overhead press
Run to neighborhood then back to rock pile
Curls / Overhead press
Run to parking lot
Flutter kicks x 20
Scissor crunch x 20
Moleskin:
- PAX were quiet in this morning’s gloom. Possibly due to the rainy weather or just because all were focused on dodging VW sized puddles.
- A cry of “fire in the hole” rang out during People’s Chair. Positive ID remains unknown on who the offender was. Suspects include Joker and Ocho Cinco.
- Young Love was seen tossing his rock back into the hole half way through the “rock pile” session only to go back in for one twice as large. Strong work brother. #GoldenMcNuts
- 1 FNG today – Rihanna, strong work making your first post in the cold rain.
- F3 Fuel Challenge starts Jan. 2 – Details: http://f3nation.com/2012/12/28/six-week-challenge-detox-cleanse/
- Monday, Dec. 31 – Matrix will start at 7 am
- Tuesday, Jan. 1 – F3 Convergence at Freedom Park (gather at the train)
- Wednesday, Jan. 2 – Normal schedule resumes…you know the drill
Granny, is that you?
11 men assembled in the shadow of Calvary Church ready for battle.
The Thang:
1 mile Jog to McAlpine elementary
- Side Straddle Hops x25
- Merkens x25
- LBC x25
- Mountain Climbers x25
Jog to Playground
- Plank Railing Traverse
- Bear Crawl underneath
REPEAT ABOVE x3 times
- Pull Up x10
- LBC x10
- Merken x 10
- Mountain Climbers x10
REPEAT ABOVE x5 times
1 mile Jog Back to The Rock
Bench Work
- Bench Jumps from 3/4 stance x20
- Dips x20
- Decline Merken x20
- Step up x10 each leg
- Balls to Wall Merken x5
REPEAT ABOVE x3 times
Mall Cop takes over and bust out with a GRANNY workout!!!!
Granny
- pax 1 in old fashion sit up position while pax 2 holds his feet.
- Pax 1 does sit up’s AMRAP (as many reps as possible) for 30 seconds, then holds in a 45 degree angle for 15 secs, look to the sky for 15 more secs, arms up over head 15 more, arms back down for 15 secs, then AMRAP for 30 more secs. Flapjack
Rest of Mary
- All in cadence Flutter x 20, hold em 6″
- Dolly x 20
- LBC x 20
- Rosalita x 20
- Mason Twist x 10
Naked Moleskin: Granny showed up today, thanks to Mall Cop. He brought some much needed pain to our 8 minutes of mary — he dug deep to bring the pain to our already smoked PAX. Ninja Turtle, my 2.0, was training for the Holy Angels Wrestling tournament at Bojangles arena next weekend, so he brought the heat by pushing through the pull up’s like he was playing a game on his WII console. T- Claps to my boy, you did well today. Now go forward and prosper.
No doubt about it DK and Stone Cold were also on FIRE! Up front as always during the mile jog to and from McAlpine elementary but of course doing it with a ruck. No joke, you two are feakin’ #BADASS! And I can’t forget about Bug Eater, dude said his legs were light and it showed on the jog back to the Rock, the steady climb home was no issue for him..#bugeatersmokedit. Stong Work by all!!
Three Amigos Run
The shovel flag was planted in the cold wet ground and three amigos posted up in the cool morning gloom to run Devil’s Turn in the moonlight.
The Thang; 4 mile run for time (sort of)
Moleskin:
Zip-a-Dee (Devil’s turn FNG) was the first to post at 5:15 for the 6 miler but decided to wait on the 4 milers. Good thing too because he had no headlamp and was not familiar with the DT greenway (at least not in the dark)
The run this morning was suppose to be for our monthly best times but I think we were all feeling a little sluggish from Christmas meals. Joker even confessed of his Five Guys after Christmas dinner last night with his 2.0s. In fact, he had to make an emergency pit stop in mile 3 to take care of things. #gutbomb
Although a small group this am, it does well for the 2nd F (fellowship) as we get to know each other better for those that can talk while running. YHC was a little short on breath while under ruck. Joker and Zip-a-dee got to know each other well. YHC listened.
All-in-all, great run this morning Brothers! Enjoyed it.
The Shore….feel better!
S. CLT GORUCK brothers, we need ya to post at DT next month! Training is here.
South Charlotte’s Tiger Rag to lead Combine tomorrow, come support and get your Friday downpainment.
Buckets of Rain…No Rainbows
Aye, the bell tolled and 9 pax flexed their tough muscle to leave the fartsack and head into the rainy gloom for Death Valley.
The Thang
Jog to football field for COP
– SSH x 26
– Imperial Walker x 26
– Squat x 26
Jog to track starting line
Tiger 400s
– 400M run with Tiger Press x 4 in each turn (4 merkins, 8 presses)
– Rinse and repeat
Jog to base of hill
Jacobs Ladder
– Hill repeat with increasing merkins at top (up to 5)
– Plank until all pax finish
Half mile trail run through woods to Davies Park
– Partner up
Partner Relays
One person runs length of soccer field and back, other does exercise
– Round 1-Merkins, flapjack
Plank until all pax finish
– Round 2-LBC, flapjack
Plank until all pax finish
Half mile trail run through woods back to base of hill
Jacobs Ladder
– Up – Growing Burpees up to 3(increasing merkins in each set of burpees)
Example: round three has three burpees with three merkins in each burpee
– Down – Tiger Press x 2 up to 6 merkins and 12 presses
Plank until all pax finish
Lunge walk to bleachers
Dips x 25
Jog to parking lot
Set of 5s
– Merkins and burpees
Mosey to bathroom wall
People’s Chair – 90 seconds
10 merkins
People’s Chair – 60 seconds
10 merkins
COT
Moleskin
– Very impressive effort by all the pax this morning. We kept moving the entire 45 minutes for the most part. Never stopped raining and it was as if the raindrops fueled this hearty crew. Several pax were donning rucks.
– Comic Relief – Donkey Kong pointing out a “drier” spot on the football field for COP. One thing was for sure, the pax were never dry upon launching at 0530.
– No Mary this AM as she slept in.
– Teamwork Counts – tried to incorporate elements of teamwork today, running in formation, pairing up on headlamps, running pace, etc. Hats of to all the pax for making this work.
– Back to regular workout schedule this week. Many SCLT pax planning to converge at Combine at Latta on Friday – Tiger Rag is guest Q. He certainly will have something special planned for the pax. New Years Day convergence at Freedom.
As the holiday season comes to a close, all of us need to remain mindful of all our blessings. Not the least of which is F3Nation and the opportunities we have to demonstrate His love to others. Let us all be mindful of the discipleship opportunities that come our way everyday.
That’s it brothers. Aye!
Pre-Christmas feast: We Three Kings accompanying Smoked Pax
The shovel flag was planted, and 34 brave souls enjoyed a feast of pain served by Far Side and Hops on a frozen December morn.
The Thang
Jog to soccer fields, avoiding the frozen puddles that were perfectly placed to potentially topple an unsuspecting Pax.
COP
SSH x 30
Squat x 25
Merkin x 20
“Rock” Climber x 25 (Far Side unknowingly coined a new term for mountain climbers befitting of the locale)
IP x 20
LBC x 20
Single file run led by Ocho Cinco around perimeter of soccer fields; alternating Karaoke, Shuffles, Backward and regular runs to end zone of soccer field
Suicide Merkin Ladder:
25 yd run, 5 merkins, back to start
50 yd run, 10 merkins. back to start
75 yd run, 15 merkins, back to start
100 yd run, 20 merkins, back to start; plank when finished
Suicide Squat Ladder, same deal as above
25 yard run, 5 burpeees; repeat 4x, run 100 yds back to start; plank when finished
Bear crawl 50 yds, jog remaining 50 yds, 100 yard backward run to start; plank when finished
1/2 mile Eastward jog to NorthFace led by our regular 2.0’s – Sickle, Shuffle and Supersonic
We Three Kings:
3 man teams
#1 at top of North Face – diamond merkins
#2 scales NorthFace
#3 jump lunges while holding rock shoulder level or higher
Rotate stations 3 times
Jog to field in front of The Rock
Partner Up – Wheelbarrow 40 yds, flapjack and repeat
Under the Bridge: partner 1 in plank while partner 2 jumps over legs & then goes under the plank 10x, flapjack
Leap frog 40 yds with partner, Crab walk 40 yds
‘Tis the Season –> MOM
CCV’s x 12 left side; x 12 right side
Dolly x 12
Bicycle x 12
LBC x 12
Mason twist x 12
Jog back to lot
COT
Moleskin:
Hats off to Chelms, Cadillac and other distinguished guests for joining us in the Southlands this morning. Far Side gave thanks to Dolphin for pulling a 70 lb boulder out of the creekbed for We Three Kings. T-claps for the 2.0’s – Shuffle, Supersonic & Sickle for some hard work and making us old guys feel even older. Should have known it would be a bad idea to have Ocho Cinco lead a half-speed run around the fields before suicides – Obviously the term “half speed” is relative.
YHC is happy to report that despite the freezing launch-time temp – very few Bolshoi sightings amidst the pax. We Three Kings got off to an iffy start as YHC was less than clear with the directives, but ultimately it was a good dose of pain for the pax. Always satisfying to hear the reactions to NorthFace when a member of the pax scales it for the first time. Thought one of CMPD’s finest had pulled one of the pax over in the parking lot, but glad to learn it was not one of F3 Nation.
Bullseye (FNG) who was visiting from Minnesota could be heard laughing at the pax complaining of the pre-launch cold.
“Magi from the east came to Jerusalem and asked, ‘Where is the one who has been born king of the Jews? We saw His star in the east and have come to worship Him…..On coming to the house, they saw the child with his mother Mary, and they bowed down and worshiped Him.” Matthew 2: 1b, 2, 11a
Announcements:
The Matrix launches at 6:30am on Monday (Christmas Eve), 1 hour later than normal – QIC: Short Sale
No workouts in Charlotte South on Christmas Day; Normal schedule resumes on Wednesday, 12/26
Marching Along
7 pax showed up this morning for a 3.5 mile fellowship run. A 25 pound KB was brought along for the ride and the American Flag led the way. The Shore was the only one to come 15 minutes early for an extra 1.5 miles.
Moleskin
Great having fresh faces out. Short Sale, Field of Dreams, Harley and Ice Hole might not have known what they were getting into when they showed up, but, bricks in tow, they added nicely to our marching line.
Ice Hole held up quite well, proving that those F3 workouts really get a man in shape. As our War Daddy this morning he ran over 1 mile for the first time in about 30 years. One would never know he’d been such a slouch over these years.
Short Sale gutted out the mileage with a sore back. Also kept pace well with plans on keeping going the rest of the week.
Don’t forget the North Convergence this Saturday (caravan leaves the Rock at 6am sharp), and the late start for the Matrix – Christmas Eve special at 6:30 lead by Short Sale.
God Bless…
Twelve Days of Christmas, F3 style
24 PAX gathered for a beatdown in the gloom this morning. Nice work by all. Reading thru other backblasts this week, the 12 days of Christmas have been a popular choice. Here’s the Death Valley version…
Warm ups:
Jog around parking lot, high knees, butt kicks
SSHx23
Windmill x 20
IWx23
MOM:
Dolly x 25
Superman – rd. 1 (Hops leads us in singing “Greatest American Hero”)
Protractor
Superman – rd. 2 (More singing)
Regular plank, side plank reach thru’s 5L/5R
Jog to football field
THANG:
12 days of Christmas:
Day 1:
100 yard dash
Day 2:
2 Burpees with a tuck jump, 100 yard dash
Day 3:
3 Turkish getups, 2 Burpees with a tuck jump, 100 yard dash
Day 4:
4 Carolina dry docks, 3 Turkish getups, 2 Burpees with a tuck jump, 100 yard dash
Day 5:
5 Wide arm Merkins, 4 Carolina dry docks, 3 Turkish getups, 2 Burpees with a tuck jump, 100 yard dash
Day 6:
6 Squat jumps, 5 Wide arm Merkins, 4 Carolina dry docks, 3 Turkish getups, 2 Burpees with a tuck jump, 100 yard dash
Day 7:
7 Mountain climbers, 6 Squat jumps, 5 Wide arm Merkins, 4 Carolina dry docks, 3 Turkish getups, 2 Burpees with a tuck jump, 100 yard dash
Day 8:
8 LBC’s, 7 Mountain climbers, 6 Squat jumps, 5 Wide arm Merkins, 4 Carolina dry docks, 3 Turkish getups, 2 Burpees with a tuck jump, 100 yard dash
Day 9:
9 Seal jacks, 8 LBC’s, 7 Mountain climbers, 6 Squat jumps, 5 Wide arm Merkins, 4 Carolina dry docks, 3 Turkish getups, 2 Burpees with a tuck jump, 100 yard dash
Day 10:
10 Regular Merkins, 9 Seal jacks, 8 LBC’s, 7 Mountain climbers, 6 Squat jumps, 5 Wide arm Merkins, 4 Carolina dry docks, 3 Turkish getups, 2 Burpees with a tuck jump, 100 yard dash
Day 11:
11 Squats, 10 Regular Merkins, 9 Seal jacks, 8 LBC’s, 7 Mountain climbers, 6 Squat jumps, 5 Wide arm Merkins, 4 Carolina dry docks, 3 Turkish getups, 2 Burpees with a tuck jump, 100 yard dash
Day 12:
12 Peter Parker’s, 11 Squats, 10 Regular Merkins, 9 Seal jacks, 8 LBC’s, 7 Mountain climbers, 6 Squat jumps, 5 Wide arm Merkins, 4 Carolina dry docks, 3 Turkish getups, 2 Burpees with a tuck jump, 100 yard dash
Mosey to find a wall
People’s chair x 60 seconds
Plank with feet on wall – 10 count
Wall mountain climbers x 10
Rinse and repeat
COT
- Despite the sub-40 temp’s this morning, I think the PAX was Bolshoi-less (at least that’s how I want to remember it).
- Not too much chatter from the PAX after about day 5…I’m sure O2 deprivation had something to do with that.
- YHC seriously considered TR’s audible request to run a few more 100 yard dashes to make it a full mile. Maybe next time, TR.
- The “Protractor” was introduced to the CLT South PAX this morning and was met with many unsavory comments. Radians vs. Degrees? Measured from vertical or horizontal?
- Header and Joker tried to induce eggnog spillage with their sprint races.
- SC’s lesson learned – better instructions needed on wall plank and wall mountain climbers.
- There was consensus from the group to officially rename Wanker to Bulldog. After seeing “the man formally known as Wanker” destroy the workout this am, what a fitting name!
- Respect to The Shore, Stone Cold and 49er for wearing Ruck sacks.
Announcements:
- F3 Christmas Convergence on Saturday, December 22 at Isotope (Charlotte North) – Bailey Road Park, 11536 Bailey Road, Cornelius, NC 28031. – 7:00 a.m. Meet at 5:50 at the Rock for the S-CLT #ClownCars to the North Convergence.
- For those who can’t make convergence, 0700 at Rock. No A51 workout. No Stonehenge recon.
- Matrix workout on Monday, December 24 will operate on 1 hour delay…launch at 6:30.
- Death Valley workout on Wednsday, December 26 will follow normal schedule…launch at 5:30.
- Safe travels to everyone over the holidays.
It’s easy to get caught up in the stress of the holiday season. I encourage everyone to remember that the Christmas season is not about presents, but rather being in His presence!
Merry Christmas!
The Skunk That Stole Christmas
A 21 Pax salute to the last Skunk Works of the year. The three words that best describe this workout are as follows, and I quote: “Stink, Stank, Stunk.”
WARM UP
- Little Baby Jog to lower lot
- Ski jumps over parking stops, length of lot
- Little Baby Jog back to start
THE THANG
A completely original idea: the 12 days of Christmas
DAY 1 1 dozen burpees
DAY 2 2 Turkish Get Ups (1 ea side), 1 dozen burpees
DAY 3 3 snatches (ea side), 2 TGU, 1 dozen burpees
DAY 4 4 renegade rows (ea side), 3 snatches, 2 TGU, 1 dozen burpees
DAY 5 5 lunges (ea side), 4 renegade rows, 3 snatches, 2 TGU, 1 dozen burpees
DAY 6 6 shoulder presses (ea side), 5 lunges, 4 renegade rows, 3 snatches, 2 TGU, 1 dozen burpees
DAY 7 7 goblet squat jumps, 6 shoulder presses, 5 lunges, 4 renegade rows, 3 snatches, 2 TGU, 1 dozen burpees
DAY 8 8 Louganis, 7 goblet squat jumps, 6 shoulder presses, 5 lunges, 4 renegade rows, 3 snatches, 2 TGU, 1 dozen burpees
DAY 9 9 Russian twists (ea side), 8 Louganis, 7 goblet squat jumps, 6 shoulder presses, 5 lunges, 4 renegade rows, 3 snatches, 2 TGU, 1 dozen burpees
DAY 10 10 1-handed swings (ea side), 9 Russian twists, 8 Louganis, 7 goblet squat jumps, 6 shoulder presses, 5 lunges, 4 renegade rows, 3 snatches, 2 TGU, 1 dozen burpees
DAY 11 11 1-leg Romanian dead lift (ea side), 10 1-H swings, 9 Russian twists, 8 Louganis, 7 goblet squat jumps, 6 shoulder presses, 5 lunges, 4 renegade rows, 3 snatches, 2 TGU, 1 dozen burpees
DAY 12 12 goblet squat to overhead press, 11 1-leg RDL, 10 1-H swings, 9 Russian twists, 8 Louganis, 7 goblet squat jumps, 6 shoulder presses, 5 lunges, 4 renegade rows, 3 snatches, 2 TGU, 1 dozen burpees
COT for most, some finish Day 12
MOLESKIN
- Thanks and scorn simultaneously to Byron for planting this idea in my walnut-sized brain a couple of weeks ago at DH. It sucked even more today.
- The warm temps meant that no one donned their gay apparel. Supposed to be below 50 tomorrow, though, and expecting to see the #ManStockings, hung from the loins with care.
- T-Claps to all the Pax for sticking around for the 12th day, even though we were running a little late.
- The Pax were all over the place today: Ray Charles, Wanker and Header (25# club…did Header have a candy apple or a red KB?) blasted the workout and got plenty of 2nd F between days. Most everyone else finished about the same time. Then there was Hops, grinding it out as if by strobe light, but with meticulous attention to form (props for finishing up 12th day during COT). Runstopper, poor fellow, went with the ruck today.
We’ve all read the parable of the Good Samaritan. The priest and the Levite passed by…
But a Samaritan, as he traveled, came where the man was; and when he saw him, he took pity on him. 34 He went to him and bandaged his wounds, pouring on oil and wine. Then he put the man on his own donkey, brought him to an inn and took care of him. 35 The next day he took out two denarii[c] and gave them to the innkeeper. ‘Look after him,’ he said, ‘and when I return, I will reimburse you for any extra expense you may have.’
Can you imagine how badly this screwed up the Samaritan’s itinerary? Read that again and think about how your schedule would get entirely sideways. How many times am I intent on finishing an email when I am “interrupted” by one of my 2.0’s, let alone having compassion on a hurting soul in need? We love our neighbor by giving of our talents and our time, even when it’s messy. The most important tests and opportunities in our lives won’t be scheduled on the calendar. But when they happen, what will they reveal about who (or what) we love?
Merry Christmas everyone.
This is Spinal Tap
11 men gathered in the gloom of Charlotte South this morning… turning our amplifiers up to “11” for maximum impact.
The Thang
Imperial Walkers X 30
SSH X 30
Squats X 30
1/2 mile run around school
High knees
Butt-kickers
100M warm up, with 10 merkins
100M sprint, with 10 merkins
100M sprint, with 10 squats
100M sprint, with 10 squats
10 incline merkins / People’s Chair
20 decline merkins / People’s Chair
15 dips / 5 pull ups — 3 sets of each
100 M relay race
Carolina Dry Dock X 20
Three minutes of Mary – LBC/Flutter/Dolly
Moleskin
– T-shirt weather this morning… perfect conditions.
– After the COT, Big League Chew says, “Hey, anyone want to join me for 30 burpees?”. Of course a few of us did.
– Some chatter this morning about a nickname change for our very own Wanker. Stay tuned.
– Remember, The Matrix will be held on Christmas Eve… but with a 6:30AM start time.